What is a good time for Servais?

Good times for Servais depend on your fitness level: Elite athletes finish under 125:01, advanced athletes target 125:01-115:01, intermediate athletes aim for 115:01-100:01, and beginners should focus on proper form over 100:01.

What is considered a good Servais time?

A good Servais time for most CrossFit athletes is between 115:01-100:01 (intermediate level). Elite times are under 125:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Servais?

Your Servais pace should match your fitness level. Beginners should aim to finish around 100:01 with good form, while advanced athletes can target 125:01-115:01. Always prioritize proper movement over speed.

How do I scale Servais?

Servais can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Servais work?

Servais is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 1.5 mile Run Then 8 rounds of: 19 Pull-Ups 19 Push-Ups 19 Burpees Then, 400 meter Sandbag Carry (heavy) 1-mile Farmers Carry (45/35 lb dumbbells)

Why This Workout Is Very Hard

Hero WOD (Chipper). Run buy-in, 8 rounds (pull-ups, push-ups, burpees), heavy sandbag carry, long farmer carry. Extreme endurance/volume/carry test.

Benchmark Times for Servais

Elite: <125:01
Advanced: 125:01-115:01
Intermediate: 115:01-100:01
Beginner: >100:01

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): A very long chipper: 1.5-mile run buy-in, then 8 rounds of (19 pull-ups, 19 push-ups, 19 burpees), followed by a 400m heavy sandbag carry and a 1-mile farmer's carry (45/35lb DBs). This is an extreme test of endurance across running, high-volume calisthenics, and loaded carries.
Stamina (10/10): Massive volume: 2.5 miles total running, 152 pull-ups, 152 push-ups, 152 burpees, plus a heavy sandbag carry and a long farmer's carry. This will exhaust muscular stamina in every conceivable way – pulling, pushing, full-body (burpees), core/grip/carrying capacity.
Strength (6/10): The heavy sandbag carry and 1-mile farmer's carry (45/35lb DBs per hand) are significant tests of carrying strength and strength endurance. Pull-ups and push-ups test relative strength endurance to an extreme degree due to volume.
Power (3/10): Burpees have an explosive component, but the WOD is overwhelmingly focused on sustained endurance, high-volume bodyweight stamina, and loaded carrying capacity over a very long duration.
Speed (3/10): Pacing is absolutely critical for this ultra-endurance chipper. Efficient transitions and consistent movement are far more important than maximal speed on any single element. Finishing is a monumental achievement.
Flexibility (2/10): Requires basic mobility for running, calisthenics, and carries. Maintaining posture under load.

Modality Profile

A long chipper with a monostructural component (Run), multiple gymnastics movements (Pull-Ups, Push-Ups, Burpees), and a weightlifting component (Sandbag Carry, Farmer's Carry). Gymnastics dominant.

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These WODs similar to Servais share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	10/10	A very long chipper: 1.5-mile run buy-in, then 8 rounds of (19 pull-ups, 19 push-ups, 19 burpees), followed by a 400m heavy sandbag carry and a 1-mile farmer's carry (45/35lb DBs). This is an extreme test of endurance across running, high-volume calisthenics, and loaded carries.
Stamina	10/10	Massive volume: 2.5 miles total running, 152 pull-ups, 152 push-ups, 152 burpees, plus a heavy sandbag carry and a long farmer's carry. This will exhaust muscular stamina in every conceivable way – pulling, pushing, full-body (burpees), core/grip/carrying capacity.
Strength	6/10	The heavy sandbag carry and 1-mile farmer's carry (45/35lb DBs per hand) are significant tests of carrying strength and strength endurance. Pull-ups and push-ups test relative strength endurance to an extreme degree due to volume.
Flexibility	2/10	Requires basic mobility for running, calisthenics, and carries. Maintaining posture under load.
Power	3/10	Burpees have an explosive component, but the WOD is overwhelmingly focused on sustained endurance, high-volume bodyweight stamina, and loaded carrying capacity over a very long duration.
Speed	3/10	Pacing is absolutely critical for this ultra-endurance chipper. Efficient transitions and consistent movement are far more important than maximal speed on any single element. Finishing is a monumental achievement.

Servais

For Time Odd Object

For Time 1.5 mile Run Then 8 rounds of: 19 Pull-Ups 19 Push-Ups 19 Burpees Then, 400 meter Sandbag Carry (heavy) 1-mile Farmers Carry (45/35 lb dumbbells)

58 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

75:01Elite

105:01Target

125:01Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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